Fall 2019 class registration for Tempe residents begins on Monday, August 12th.
Non-Resident registration begins on Monday, August 19th.
Online registration: www.tempe.gov/brochure
Exercise; Building Better Bones
Stop bone loss and restore bone mass. Pilates-based exercises strengthen muscles, increase flexibility and improve balance. Focus on reversal of bone loss, injury prevention and functional fitness to help avoid falls, alleviate pain and maintain independence. No class 11/27.
Drop-in Fee: $7. Fee: $69. 480-350-5200
63567 16 yrs+ W 9/11-12/11 9:30-10:30 a.m. KRC
Exercise; Introduction to Pilates
Pilates strengthens and tones your core, enhances balance and improves posture. Learn the concepts and fundamentals of the Pilates techniques while getting a full body workout. Class starts with a gentle warm-up, evolves into a challenging Pilates mat workout and finishes with a series of stretches. No class 11/11.
Drop-in Fee: $7. Fee: $69. 480-350-5200
63602 16 yrs+ M 9/9-12/9 5:30-6:30 p.m. KRC
Exercise; Pilates & Stretch
Join us for this multi-level class that combines Pilates exercises with effective stretching techniques to increase strength and flexibility for your entire body. Major areas of focus are the core, stability work, coordination, breathing and relaxation. Prior experience is not required. All levels welcome. No class 11/11.
Drop-in Fee: $7. Fee: $69. 480-350-5200
63601 16 yrs+ M 9/9-12/9 6:30-7:30 p.m. KRC
Hope to see you there!
Neck & shoulders feeling tight and tense?
Is your posture less than ideal, but you don’t know how to fix it?
Work at a desk? In front of a computer? Driving a lot? Texting? Lifting heavy? All of the above?
Trying to stretch or roll out your neck, but not feeling any better?
Come reset your neck and shoulders with us!
Saturday September 14th, 2019 1-3:15 pm
(please arrive 10-15 mins early to get checked in)
Spirit of Yoga, Mandala Studio
1420 E Southern Ave, Tempe, AZ 85282
You will learn key strategies and practical exercises to reset your neck & shoulders in order to relieve pain, stiffness, tension, and ineffective movement patterns.
We will start with a full body Pilates-based workout, incorporating all the specific exercises and strategies in your manual. Then we will review your manual and take time to answer any remaining questions.
Registration is capped at 20 participants to allow for individualized attention.
Sound good? Click here to register now.
$75 early bird-registration until August 14th, 2019
$85 August 15th- September 13th, 2019
$95 September 14th / at the door
Register now to guarantee your spot!
What you get:
-2 hour & 15 minute workshop.
- 2 therabands (different resistances)
- A thorough handout with pictures, directions, and room for your notes to help keep your memory fresh long after the workshop.
How to register:
After you register, please keep an eye out for a confirmation email with some helpful details.
Hope to see you there!
Want to know more about me?
Classes didn't meet this week due to the Holiday (I missed you guys!) and everyone's schedules get a bit wonky in the summer. Since consistency is key, how can you adapt in order to keep moving and feeling as good as possible?
1. Give yourself options (self-practice, do a full length video, do a few shorter you tube videos put together, book a private lesson when you can't get to group class, attend a group class when you can't get to your usual weekly private lesson, etc etc)
2. Schedule it in! or it probably won't happen. What works best for your internal body clock and your life schedule? I suggest putting it in to your calendar and blocking the time out.
3. Have a quick response to the "why" of it. Know your motivation and condense it into one sentence, as concisely as possible. This will quiet your inner critic, excuses, and any pushback you get from the outside world. Mine is "because it's important- I want to be strong, capable, and healthy enough to do everything I want to do." What's yours? You can always start with a rough draft and keep refining it.
See you in class next week!
In the meantime, here's a link to a 25 minute workout.
and one of the first videos I made...
I need your help!
I’m planning on developing a neck and shoulder workshop, the plan is to be able to offer it this Fall.
I have tons of information to share, but I feel like I’m stuck when it comes to thinking of a catchy and accurate name.
Titles we can’t use:
Unwreck Your Neck
Liberate Your Neck & Shoulders
Free Your Neck
or anything you’ve already seen someone else offer…
Have an Idea?
Email me your suggested name or names. If I pick yours, you get to attend the workshop for free! (If you can’t attend this one due to schedule conflicts, then you can apply to it any other workshops in 2020)
In the meantime, here’s my good old 5 minute neck and shoulder video. Maybe it will get you inspired! I know your neck, shoulders, and wrists will thank you…
Seriously though, I think we could all use a reminder to love & appreciate the body we have. It is doing the best it can, I promise. I work with all kinds of bodies, with all levels of fitness, all day- and have for years. The human body always responds better to a positive, nurturing approach rather than negative, punitive, and impatient thoughts or feedback.
Aging, chronic pain, and the desire to change can be strong motivators, but sometimes they push us too hard. Feel free to take a moment to reset with some self-care. (need some help with this? click here)
Still Feeling Frustrated or Discouraged?
1. Make a list of all the amazing things your body does that you might be taking for granted.
2. Focus on a part of your body that feels good today.
If more than one appears, keep acknowledging them.
3. Recognize any unrealistic expectations you might be harboring and let them go! You could talk about them, write them out, or try whatever helps you see them for the nasty tricks that they are. Once you see them for the garbage that they are, it’ll be easier to throw them away.
Want to know more about how that could work for you?
Click here to connect with me.
I offer everyone a free introductory life coaching session.
It gives you a feel for what the process is like and if we might be a good fit.
With the summer heat approaching, most of us try to get out of town a bit more.
On my recent trip to California, I squeezed in some time between my 6ish hour drive and a Pilates lesson (with Diedra Manns) to roll out my feet, do some mat Pilates, and take a nice long walk. It not only helped clear my mind and feel grounded, it also balanced out my body after many hours sitting in the car. The driving is especially uncomfortable for my right ankle, making the foot rolling before the walk really important.
You don’t need to bring tons of gear with you to take care of yourself while on the go. I usually bring a mat, foot kit, yoga tune up balls, and a resistance band.
How do you feel about your self care, especially body care, while traveling?
Need some ideas or suggestions?
I’m happy to help.
- You can set up private mat Pilates lessons to create a program. We can video and strategize to maximize efficiency of your time. (click here)
- You can also use any of my you tube videos on their own or in addition to some of your favorites from class. (click here)
(Keep an eye out for updates on a subscription channel with full length workout videos...)
Group Classes at Kiwanis Recreation Center
New faces are always welcome, returning ones too!
(If you’re in the group classes and need some extra help, please bear in mind that you can always book a private mat lesson to get some one on one attention and personal corrections. )
Summer Session Classes
5:30-6:30pm Intro to Pilates 6/3-8/19 #62151 $59
6:30-7:30pm Pilates & Stretch 6/3-8/19 #62150 $59
9:30-10:30am Building Better Bones 6/5-8/21 #62112 $59
*No Classes 7/1 or 7/3*
Register Online Today!
For More Information: 480-350-5200
Don't want to wait until June?
Spring Session is Ongoing......
5:30-6:30pm Intro to Pilates 4/8-5/20 #60611 $42
6:30-7:30pm Pilates & Stretch 4/8-5/20 #60610 $42
9:30-10:30am Building Better Bones 4/3-5/22 #60609 $42
($7 drop in)
Click here to contact me directly
Here’s an oldie but a goodie!
We did these the other day in class, and I think we all felt the better for it.
Our Scapula, or shoulder blades, are designed to glide freely!
Laying on your side and focusing on one side at a time can make it a lot easier to get some glide, initiate from the shoulder blade, and keep your neck as relaxed as possible.
Enjoyed the video, but have questions or need some help? Click here to contact me directly....
I'm reading a fantastic book by Katy Bowman, and I wanted to share it with you all. Who doesn't want to age dynamically and gracefully, right?
You can get the book on amazon, and here's a podcast where she covers the topic.
I find her writing to be very clear, insightful, and easy to apply.
I hope you do too!
If you ever want to discuss, come find me after class or in your next lesson.
or click here :)
I recently read this article through the NPR app on my phone. The overall takeaway is that the risk is still safer than being sedentary. I totally agree!
However, while I think it is awesome that they are doing the research and finding the correlations between who is likely to get a fracture and how it may impact their lives……
I completely disagree with their advice.
“recognize the limits of your strength, he advises, and maybe work on training the dog not to pull on the leash.”
I mean, yes- train your dog, but recognize the limits of your strength?
How about any or all of the following:
- improve your balance
- focus on fall prevention
- roll out your feet and do some exercises to improve awareness in your feet
- learn how to safely increase strength and mobility
I could go on and on, but you get the drift.
Balance is a skill. It gets better with practice.
You can improve your bone density, strength, and gait.
Want to know more? Click here
Want to try a one on one Pilates lesson on the apparatus? Click here
or scroll down to my last post for info on group classes...